Free Healthy Recipe - Chicken & avocado burgers with chilli & onion jam

Dairy free, Low fat, Low sugar

These gourmet chicken burgers offer a twist on the traditional chicken burger, and contain substantially less fat.

1 tbsp olive oil
1 onion - brown sliced
4 chilli pepper - fresh red, finely chopped
1 tomato peeled & seeded
¼ cup water
500 grams chicken - organic, mince
1 tsp oregano, dried
1 tsp lemon, zest
½ tbsp lemon, juice
sea salt one pinch
peppercorns cracked black
4 bread - sour dough rolls, grainy, cut in half
1 avocado peeled and roughly mashed

Preheat oven to 180°C.

Heat the oil in a small frypan and sauté the onion and chillies for 2 to 3 minutes. Add the tomatoes, vinegar, and water; simmer for 15 minutes, until the onions become a soft, jamlike consistency.

Combine the chicken, oregano, lemon zest, lemon juice, salt, and pepper in a large bowl. Using your hands, mix well. With damp hands, mould mixture into 8 small patties.

Heat a well-oiled grill pan to hot. Sear patties on each side for 2 minutes.

Transfer to a baking tray and bake in oven for 7 minutes.

Serve patties on open bread rolls and top with salad leaves, chilli-onion jam, and mashed avocado.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 25 mins
Ready in: 35 mins

Suitable for:
Dinner, Lunch
See also:
Dukka Baked Pumpkin
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Nutritional Information - Per Serve
Kj 2345 kj
Calories 560 kcal
Fat 30 g
Saturated Fat 7 g
Total Carbohydrate 38 g
Total Protein 32 g
Fibre 4 g

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